• Swink Athletics

Friday 12-18-15

Headed to the weekend which means our 100,000m challenge is coming to a close. We have a few more days for you get those last bit of meters in. Come on in and stay a while.

Also, don’t forget about Saturday, our Ugly Sweater Christmas party at the gym. Here is the link to see the info. It’s at 6:30pm, there’s a gift exchange with a $20 cap, awards, games, food and many many laughs! Be there….or else Fran!

Swink Sweat -Remember, you guys will join in with the 6:30pm Fundamentals class tomorrow

Swink Fundamentals -Hip Mobility -Glute Strength

Skill: -Deadlift

2 Rounds For Time: -100m DB Farmers Walk right arm -100m DB Farmers Walk left arm -50 WallBalls -30 Deadlifts

Pullup Strength 4 Sets of -12 Bent Over Rows (DB) -Max Pullup Hold (chin over the bar)

Swink Performance -Hip Mobility -Glute Strength

For Time (30:00 cutoff) -30 Pushups -60 Air Squats -20 Strict Press (bar) -40 Front Squats (bar) Rest 3:00 -30 Burpees -60 Deadlifts (165/125) -20 Thrusters (bar) -40 Box Jumps (24/20)

Pullup Strength: 4 Sets of -12 Bent Over Rows (DB) -Max Pullup Hold (chin over the bar)


Here we go…

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